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–>

Thursday

The Twenty Ones (Time)
21 toes to bar
21 wall balls
21 pull ups
21 lunge steps, in place
21 single arm hang power snatches
21 single arm push press/jerks
21 squats
21 burpee pull ups

RX
20/14# ball, 11/10′ target
Chest to/chin over bar
40/25 DB
goblet lunge
goblet squats
8/7′ chest to/chin over bar burpee pull ups

RX+
20/14# ball, 11/10′ target
chest to bar
53/35 KB
Overhead Lunge
Overhead squats
burpee bar muscle up

10 minute time limit. For every rep you don’t complete add 1 second to 10 minutes.

2 Minute Burpee Test (Reps) (AMRAP – Reps)
In 2 minutes, complete as many burpees as possible. Start from a standing psition. At the call of 3-2-1- GO, chest and thighs must touch the ground, followe by full extension on jump with hands over head to compete rep. No clap is required.